🌱 Vegetarianism and Veganism: The Difference and How Not to Harm Yourself
Two similar paths, but with different "pitfalls"
Many people confuse vegetarianism and veganism — and for nothing: these are two different diets with different risks. While vegetarians still get eggs and milk, a vegan cuts out all animal products. Let's look at where the line runs and what's important not to miss.
The difference
Vegetarians cut out meat and fish but keep eggs and dairy. Vegans remove everything animal: meat, fish, eggs, milk, and often honey. The line runs exactly along "animal products."
- Vegetarian: no meat and fish.
- Keeps eggs and milk.
- Vegan: no animal products.
- Often no honey either.
What they eat
| Type | Allowed | In question |
|---|---|---|
| Lacto-ovo | Eggs, milk | Meat, fish |
| Lacto | Milk | Eggs, meat |
| Vegan | Plant-based | Everything animal |
Main risks
- B12 — only in animal foods.
- Iron from plants absorbs worse.
- Calcium — if no dairy.
- Protein — with a monotonous diet.
Tests
Once a year, it's worth checking B12, ferritin, homocysteine and vitamin D. This matters especially for vegans and vegetarian women of reproductive age.
- B12 in blood.
- Ferritin (iron stores).
- Homocysteine.
- Vitamin D.
Food sources
| Substance | Food | Comment |
|---|---|---|
| Protein | Lentils | ~9 g/100 g |
| Iron | Spinach | Non-heme |
| Calcium | Tofu | If no dairy |
| B12 | Supplements | Only this way |
How to start
- Transition gradually, not abruptly.
- Start with 1–2 plant-based days.
- Set up a B12 supplement right away.
- Vary your protein.
- Take a test before and after.
- Watch how you feel.
Practice
- Vegans — B12 50–100 mcg/day.
- Combine iron with vitamin C.
- Calcium from tofu and greens.
- Protein in every meal.
- Watch your energy.
- Consult a doctor.
What's the difference between vegan and vegetarian?
A vegetarian eats eggs and milk; a vegan eats nothing animal.
Is B12 a must for vegetarians?
Recommended; for vegans — mandatory.
How to get protein without meat?
Legumes, tofu, quinoa, nuts.
Which tests to take?
B12, ferritin, homocysteine, vitamin D.
Where can a vegan get calcium?
Tofu, fortified milk, greens, sesame.
How to improve iron absorption?
Combine with vitamin C, less tea with meals.
Is veganism safe for children?
Possible with strict monitoring and medical supervision.
How to start veganism?
Gradually, with a B12 supplement and tests.
What matters most for a vegan?
B12, protein, iron and calcium.
When is a doctor needed?
With fatigue, pallor, hair loss and for children.